Exercise guide
Bodyweight Row In Doorway
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
- Waist
This beginner-friendly compound movement utilizes a doorframe to effectively target the lats, traps, and biceps, making it an ideal entry-level pulling exercise for home environments. It builds foundational upper-body strength and improves posture by strengthening the posterior chain.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand facing a sturdy doorframe and grip the outer edges with both hands at chest height.
- Position your feet close to the base of the doorframe, ensuring they are hip-width apart for stability.
- Lean back slowly until your arms are fully extended, maintaining a rigid, straight line from your head to your heels.
How to do it
- Pull your chest toward the doorframe by driving your elbows back and retracting your shoulder blades.
- Exhale during the pulling phase and hold the peak contraction for one second.
- Inhale as you slowly lower yourself back to the starting position, maintaining tension throughout the descent using a 2-3 second tempo.
Form checklist
- Maintain a neutral spine and engaged core; do not let your hips sag or your back arch.
- Keep your shoulders depressed and away from your ears to avoid over-taxing the upper traps.
- Ensure your feet remain flat on the floor to provide a stable pivot point.
- Focus on pulling through the elbows rather than just pulling with the hands.
Pro tips
- Imagine trying to touch your shoulder blades together behind your back to maximize middle-trap and rhomboid activation.
- Use a 'hook' grip with your fingers rather than a tight squeeze to help shift the focus from your forearms to your back muscles.
Make it harder
- Walk your feet further forward past the doorframe to create a more horizontal body angle, which increases the percentage of body weight you must pull.
- Perform the exercise unilaterally (one arm at a time) to increase the load and challenge your rotational core stability.
Frequently asked
- What muscles does the bodyweight row in doorway work?
- The bodyweight row in doorway primarily targets the lats and trapezius, and also works the abs, obliques, and serratus anterior as secondary muscles.
- What equipment do you need for the bodyweight row in doorway?
- The bodyweight row in doorway requires no equipment — just your body weight.
- Is the bodyweight row in doorway good for beginners?
- The bodyweight row in doorway is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.